Filet O Fish vs. White Beans

Nutrition comparison of Filet O Fish and White Beans

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of filet o fish versus white beans (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in filet o fish and white beans:

  • Both filet o fish and white beans are high in calcium, calories and potassium.
  • Filet o fish has more thiamin, riboflavin, niacin and Vitamin B12, however, white bean contains more pantothenic acid, Vitamin B6 and folate.
  • Filet o fish is a great source of protein.
  • White bean has 37.2 times less saturated fat than filet o fish.
  • White bean is a great source of iron.
  • White bean is an excellent source of dietary fiber.
Detailed nutritional comparison of filet o fish and white beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Filet O Fish (McDONALD'S, FILET-O-FISH) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.

Image of Filet O Fish src
Image of White Beans src

Calories and Carbs

calories

Both filet o fish and white beans are high in calories. Filet o fish has 147% more calories than white bean - filet o fish has 282 calories per 100 grams and white bean has 114 calories.

For macronutrient ratios, filet o fish is lighter in protein, much lighter in carbs and much heavier in fat compared to white beans per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Filet O Fish White Beans
Protein 16% 25%
Carbohydrates 37% 73%
Fat 47% 2%
Alcohol ~ ~

carbohydrates

Filet o fish and white beans contain similar amounts of carbs - filet o fish has 26.4g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.

dietary fiber

White bean is an excellent source of dietary fiber and it has 243% more dietary fiber than filet o fish - filet o fish has 1.4g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.

sugar

Filet o fish and white beans contain similar amounts of sugar - filet o fish has 3.7g of sugar per 100 grams and white bean has 0.29g of sugar.

Protein

protein

Filet o fish is a great source of protein and it has 55% more protein than white bean - filet o fish has 11.3g of protein per 100 grams and white bean has 7.3g of protein.

Fat

saturated fat

White bean has 37.2 times less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.

trans fat

Both filet o fish and white beans are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and white bean does not contain significant amounts.

cholesterol

White bean has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and white bean does not contain significant amounts.

Vitamins

Vitamin C

Filet o fish and white beans contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and white bean does not contain significant amounts.

Vitamin E

Filet o fish and white beans contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.

Vitamin K

Filet o fish and white beans contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.

The B Vitamins

Filet o fish has more thiamin, riboflavin, niacin and Vitamin B12, however, white bean contains more pantothenic acid, Vitamin B6 and folate.

Filet O Fish White Beans
Thiamin 0.211 MG 0.096 MG
Riboflavin 0.13 MG 0.037 MG
Niacin 2.22 MG 0.113 MG
Pantothenic acid ~ 0.185 MG
Vitamin B6 ~ 0.075 MG
Folate 21 UG 65 UG
Vitamin B12 1.08 UG ~

Minerals

calcium

Both filet o fish and white beans are high in calcium. Filet o fish has 64% more calcium than white bean - filet o fish has 120mg of calcium per 100 grams and white bean has 73mg of calcium.

iron

White bean is a great source of iron and it has 92% more iron than filet o fish - filet o fish has 1.6mg of iron per 100 grams and white bean has 3mg of iron.

potassium

Both filet o fish and white beans are high in potassium. White bean has 106% more potassium than filet o fish - filet o fish has 220mg of potassium per 100 grams and white bean has 454mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, filet o fish has more alpha linoleic acid (ALA), DHA and EPA than white bean per 100 grams.

Filet O Fish White Beans
alpha linoleic acid 0.639 G 0.056 G
DHA 0.061 G ~
EPA 0.03 G ~
DPA 0.005 G ~
Total 0.735 G 0.056 G

omega 6s

Comparing omega-6 fatty acids, filet o fish has more linoleic acid than white bean per 100 grams.

Filet O Fish White Beans
other omega 6 0.006 G ~
linoleic acid 5.187 G 0.067 G
Total 5.193 G 0.067 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Filet O Fish or White Beans .

Note: The specific food items compared are: Filet O Fish (McDONALD'S, FILET-O-FISH) and White Beans (Beans, white, mature seeds, canned) .

Filet O Fish 100g

( 100 g )
Daily Values (%)

White Beans 100g

( 100 g )
282KCAL 14%
147% calories
114KCAL 6%
26G 11%
24% carbohydrates
21G 9%
1.4G 6%
dietary fiber 243%
4.8G 19%
3.7G >999% sugar 0.29G
15G 23%
>999% total fat
0.29G 1%
2.8G 16%
>999% saturated fat
0.07G 0.4%
4G >999% monounsaturated fat 0.03G
6G >999% polyunsaturated fat 0.12G
0.13G >999% trans fat
32MG >999% cholesterol
434MG 29%
28% sodium
340MG 23%
Vitamins and Minerals
0.3MG 0.4%
>999% Vitamin C
120MG 12%
64% calcium
73MG 7%
1.6MG 9%
iron 87%
3MG 17%
27MG 9%
magnesium 89%
51MG 17%
220MG 10%
potassium 106%
454MG 20%
0.21MG 19%
110% thiamin (Vit B1)
0.1MG 9%
0.13MG 12%
224% riboflavin (Vit B2)
0.04MG 3%
2.2MG 16%
>999% niacin (Vit B3)
0.11MG 1%
Vitamin B6 >999%
0.08MG 6%
pantothenic acid (Vit B5) >999%
0.19MG 4%
21UG 5%
folate (Vit B9) 210%
65UG 16%
1.1UG 45%
>999% Vitamin B12
1.2MG 8%
52% Vitamin E
0.79MG 5%
4.9UG 5%
69% Vitamin K
2.9UG 3%
11G 23%
51% protein
7.3G 15%
0.07MG 6%
copper 228%
0.23MG 19%
0.26MG 15%
manganese 100%
0.52MG 29%
137MG 20%
51% phosphorus
91MG 13%
26UG 46%
>999% selenium
1.6UG 3%
0.58MG 7%
zinc 90%
1.1MG 14%
46G Water 52% 70G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin A, Vitamin D, biotin (Vit B7), choline.

FAQ

Does filet o fish or white beans contain more calories in 100 grams?
Both filet o fish and white beans are high in calories. Filet o fish has 150% more calories than white bean - filet o fish has 282 calories in 100g and white bean has 114 calories.

Does filet o fish or white beans have more carbohydrates?
By weight, filet o fish and white beans contain similar amounts of carbs - filet o fish has 26.4g of carbs for 100g and white bean has 21.2g of carbohydrates.

Does filet o fish or white beans contain more calcium?
Both filet o fish and white beans are high in calcium. Filet o fish has 60% more calcium than white bean - filet o fish has 120mg of calcium in 100 grams and white bean has 73mg of calcium.

Does filet o fish or white beans contain more potassium?
Both filet o fish and white beans are high in potassium. White bean has 110% more potassium than filet o fish - filet o fish has 220mg of potassium in 100 grams and white bean has 454mg of potassium.